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Powerbuilding Lower

The lower-body partner to Powerbuilding Upper: heavy squats for strength, Romanian deadlifts and Bulgarian split squats for size, then leg press, leg curls and calves.

12exercises

68min

28sets

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Start workout

Training flow

Warm-up 3 exercises

Leg Swings

1 sets 10 reps Hamstrings

rest 10s

World's Greatest Stretch

1 sets 3 reps Quadriceps

rest 10s

Bodyweight Squat

1 sets 10 reps Quadriceps

rest 30s

Main 6 exercises

Barbell Back Squat

5 sets 3-5 reps Quadriceps

rest 210s

Barbell Romanian Deadlift

4 sets 5-6 reps Hamstrings

rest 150s

Dumbbell Bulgarian Split Squat

3 sets 6-8 reps Quadriceps

rest 120s

Leg Press

3 sets 8 reps Quadriceps

rest 90s

Lying Leg Curl

3 sets 8 reps Hamstrings

rest 75s

Machine Standing Calf Raise

4 sets 8 reps Calves

rest 60s

Cool-down 3 exercises

Couch Stretch

1 sets 45s Quadriceps

rest 10s

rest 10s

rest 10s